Skill & WOD For Monday Jan. 9, 2017

Skill Work:
Super Set Clean 5×3 Climbing in weight and 4 muscle ups *not to exceed 75%

Muscle Up Progression:
Low ring muscle ups x4
Bar muscle ups 3-5 reps
Coach Suggestions?

(Barbell set up wod style away from rig and rings for muscle ups.)”

WOD: 20 Min CAP

Fitness:
WOD: 4RFT :15 WB (14/10), 12 HPC, 9BFB, 6 pull up, *scale as needed 55/75″
RX:
WOD: 4RFT: 21WB, 18 HPC @65/95, 15 BFB, 12PU
Competitor:
WOD: 4RFT: 21WB, 18 HPC@ 75/115, 15 BFB, 12 C2B

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